Ways to improve memory

Ways to improve memory

Do you easily forget phones, names and addresses, or do you often feel the memory leave you? And yet, there are several ways you can "put your hand" to stimulate your spiritual clarity. Some of them even rely on recent scientific data.

So here are the 6 steps that will strengthen your memory.

1. Exercise your mind

Solve a crossword puzzle, assemble a puzzle, memorize five phone numbers or the license plates of the last three cars that passed you, are some of the "mental exercises" recommended by Dr. Gary Small, Director of the Center for Aging and Senior Writing at the University book "The Bible of Memory". According to the renowned scientist, each mental stimulus helps to form new connections between the neurons in the brain, and therefore improves brain function and memory. Mental exercises keep the brain active, says Dr. Small, who is also the founder of a chain of "mind exercise" original centers. As for the recipients of the exercises, they are from 50,

 2. Start jogging

As is well known, jogging is one of the best exercises to stimulate the cardiovascular and muscular system. But in addition to these benefits, research recently published in the medical journal Nature Neuroscience adds that jogging also benefits better memory function. As the experts explain, this is because running multiplies the cells in the hippocampus of the brain (an area associated with learning and memory).

3. Make sure you get enough sleep

About 7 to 8 hours of sleep a night and 30 minutes to 1 hour at noon are essential for your "clock" to work, says neurologist Matthew Walker of the University of California, Berkeley. According to the distinguished scientist, sleep enhances our memory, as at least one vital function of sleep is directly related to learning ability and memory.he says, "If someone sleeps for a brief time in deep sleep, their memory and knowledge performance improves compared to someone who doesn't sleep," . Experts have also found that people who sleep less than 4 hours a day or have trouble sleeping on a daily basis have difficulty remembering and concentrating.

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4. Engage in music regularly

According to research published in the journal Brain neuroscience at the University of Oxford, playing classical music for both adults and children unifies the two hemispheres of the brain for more effective memorization. reduces errors during work or study, improves creativity and clarity, and increases IQ by 9 points.

5. Choose "smart" foods

Are there foods that improve memory? Yes, experts say, claiming that the type of daily diet significantly affects mental clarity. So let's see what foods help the brain work quickly and efficiently. A tonic "delicacy" for the brain that is constantly bombarded with. Obligations, is glucose, which is its main food. The body produces it from the sugars contained in cereals, nuts, bread, rice, potatoes, bananas. Also, vitamins A, B and E, as well as phosphorus, iron, magnesium, potassium, zinc (found in fish, eggs, lean beef, carrots, olive oil, sesame seeds, etc. a.), increase the ability to pay attention, improving the mechanism of thought. End,

6. Try Ginseng

From time to time various natural tonics have been used as stimulants of mental and physical energy, starting with ginseng (in capsules or syrup). Ginseng, which is recommended for people with high mental health and difficulty concentrating, improves blood circulation to the brain, resulting in more efficient memory and ability to concentrate.


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8 reasons that will weaken her!

1. Stress

Tension can lead to excessive secretion of substances from the brain into various peripheral organs, resulting in so-called "psychosomatic" diseases.

2.Physical or mental fatigue

Physical or mental fatigue (ie stress and anxiety) significantly impedes concentration and therefore effective memory. Excessive stress, in fact, prevents you from taking initiatives, demarcating motivations and at the same time affecting the ability to record events.

3. Lack of sleep

Even if it does not cause fatigue during the day, it can also burden your memory. Because during the Rem phase (of dreams), the brain dissolves the information we receive during the day and records the memories. So, our sleep should be enough for the Rem phase to last so long that our memory skills are ensured.

4. Smoking

Although nicotine in small doses may be stimulated spiritually, in contrast to large doses it may alter memory capacity, because in such cases the diameter of the blood vessels is reduced and consequently the oxygenation of the brain. Also keep in mind that the period when one tries to quit smoking becomes much more difficult for memory, if it is accompanied by intense stress or a depressed state, resulting in reduced mental performance.

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5. Alcohol

Regular alcohol abuse changes - not only in the short term - but also the memory that needs to be engraved in the long run. How; "Darkening" the brain and blocking the function of neurotransmitters. After all, aren't we saying we drink to forget?

6. Caffeine

It also plays a double role, as in small doses it stimulates, awakens, while in excessive amounts it makes us more vulnerable to stress and anxiety. The result; The possibility of limiting our ability to perceive the information we receive is limited.

7. Medications

Many medications usually have a devastating effect on memory. Mainly benzodiazepines, which are used as sedatives or hypnotics due to their sedative effect. However, other painkillers, antihypertensives, anti-allergens, anticonvulsants or antiparkinsonian drugs - depending on one's sensitivity - can impair alertness and therefore the ability to retain memory. The elderly who often take a lot of medications are those whose memory is particularly burdened by polypharmacy.

8. Alzheimer's disease

It is a progressive disease of the brain that gradually destroys the patient's memory, his ability to learn, think logically and judge, communicate and perform daily activities such as bathing and eating. As Alzheimer's disease worsens, patients may also experience changes in their personality and behavior and become anxious, suspicious and nervous, or even have delusions or delusions.

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11 tips to keep in mind

1. Increase the consumption of fresh fruits and vegetables in your daily diet.

2. Enrich your breakfast with cereal flakes, wholemeal bread and prefer honey to sugar.

3. Use olive oil in salads and food.

4. Establish fish at least twice a week, reducing meat, especially fat pieces.

5. If you eat irregularly and unhealthily, then it is good to take vitamins, which will be indicated by your doctor.

6. Avoid skipping meals, because then the mind, in its attempt to adapt to the lack of some elements that it needs to function, gets tired and disorganized.

7. Practice your mind every day by reading books, newspapers, solving crossword puzzles, mentally calculating your shopping account, etc.

8. Keep your body in shape, with exercises such as walking, running, swimming, tennis, etc. With the above physical exercises, the brain is oxygenated more properly and this contributes to the proper functioning of memory.

9. Make choices. You don't have to remember everything by overloading your brain. Use the many tools available (electronic agendas, alarm clocks, stickers with notes, etc.).

10. Get in the habit of "replacing" and relaxing your memory. The good old habit e.g. putting the keys always in the same place is very effective.

11. Find ways to relax. Stress, intense pace of life, excessive fatigue and a lot of work often block the mechanism of memory and clarity of mind.

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Meet the mechanism of memory

Scientific research - related to the brain - has already concluded that we have many memory systems that are scattered in the brain and are connected to each other. In short, explains Raymonde Cluydts, director of research at the University of Brussels' Neuropsychology Laboratory, there are not just one, but two main forms of memory: short-term and long-term.

Short-term memory is a temporary storage system (remembering a name, something we need to do, answering someone who asked us something…), which is useful in daily activities and is sufficient to mobilize the information received during the next minute. .

In other words, we record every piece of information with it, but without really holding it back. Thus, when we no longer need it, the information is erased and replaced by others.

Long-term memory is more complex, because it is equipped with multiple "inputs" and contains an innumerable set of information and emotional memories that are collected and engraved in us from childhood, thus shaping our intelligence and personality. We could see it as a memory in "drawers", where the first is full of all the automation and physical skills that sometimes require persistent learning, which, however, when achieved, knowledge is final (e.g. learning to ride a bike, which can be difficult to learn, but you will never forget it). Another, for example, long-term "drawer" of memory is the sensory crisis. It mainly concerns the information we receive and process through our senses.